This routine is aimed for the intermediate lifter. I would not suggest performing this workout for your first day in the gym. The goal of this chest and tricep workout is to build strength and size. Performing these exercises one day per week would be sufficient and will allow for proper rest and growth. Here are the exercises:

Bench Press

Dumbell Bench Press

Cable Cross

Push Ups

Skullcrushers

Tricep Pressdowns

I like to start this workout with the bench press because it is part of the Big 3 (what I consider to be the 3 best compound exercises–the other two are squats and deadlifts). I also like to get all of my chest-first exercises done before I move to the triceps. I would structure the order of my workout as such:

Bench Press 6 x 10, 10, 8, 8, 5, 5

Dumbell Bench Press 3 x 12

Cable Cross 4 x 10

Skullcrushers 3 x 12

Tricep Pressdowns 4 x 12

Pushups 3 x 30 (or as many as you can)

When reading this workout, you may get confused by the numbers and the x’s. The first number is refers to to the number of sets per exercise. The numbers after the x refer to the number of reps per set. Therefore, with bench press, when you see 6 x 10, 10, 8, 8, 5, 5, this means that you will complete 6 sets. The first two sets will be of 10 reps, followed by 2 sets of 8 reps, and the final two sets are of 5 reps each.

Notice how I put push ups at the end. I love to end workouts with a body weight exercise that really pushes your limits. Performing these push ups will end your workout with a bang. You should feel exhausted and fully pumped.

This workout is from the 1st day of a 4 week program that I have put together. I will be posting other components to this program later on. So until then, hit the gym and start blasting the chest and triceps!